Tuesday, November 1, 2011

Pirate Stew

Haven't tried this yet, but it sounds good, and I
LOVE using the crock pot!
Makes 4-6 servings
Ideal slow cooker size: 4-quart

¾ cup sliced onion
1 lb. ground beef
¼ cup uncooked, long grain rice
3 cups diced raw potatoes
1 cup diced celery
2 cups canned kidney beans, drained
½ tsp. salt
⅛ tsp. pepper
¼ tsp. chili powder
¼ tsp. Worcestershire sauce
1 cup tomato sauce
½ cup water

1. Brown onions and ground beef in skillet. Drain. 
2. Layer ingredients in slow cooker in order given.
3. Cover. Cook on Low 6 hours, or until potatoes and rice are cooked. 

Exchange List Values:
Starch 2.0, Vegetable 1.0, Meat, lean 2.0, Fat 0.5

Basic Nutritional Values:
Calories 310 (Calories from Fat 73), Total Fat 8 gm (Saturated Fat 3.0 gm, Polyunsat Fat 0.5 gm, Monounsat Fat 3.4 gm, Cholesterol 45 mg), Sodium 611 mg, Total Carbohydrate 38 gm, Dietary Fiber 7 gm, Sugars 6 gm, Protein 22 gm

Variation: Add a layer of 2 cups sliced carrots between potatoes and celery.